The landlord is a very rational person, and the questions he asks are very reasonable. I will answer for you according to what I have learned.
If you don't like meat, you can really use protein instead of meat. 100g protein contains high-quality animal protein about 1 1.6. Before the advent of protein powder, bodybuilders relied on eggs to gain muscle. protein's calories were much lower than that of beef, and there was almost no fat.
As for how much you eat every day, this is actually calculated according to your weight. A normal person needs 1 g protein per kilogram of body weight every day. For example, a person weighing 50 kilograms needs 50 grams of protein to maintain health, but it takes 1.5-2 grams per kilogram to gain muscle. For example, a person weighing 50kg needs 75-100g of protein. This 75-100g protein is the protein contained in your total food intake in one day. For example, if you weigh 50 kilograms and eat 10 egg whites today, it is equivalent to eating about 100 grams of protein, which shows that your total protein has reached the standard. You don't need to eat other meat or protein powder, because protein overdose is also a very troublesome thing. The body won't use it, and it will be converted into fat and stored under the skin. If it is excessive for a long time, it will be excreted with urine and take away a lot of calcium, which will lead to osteoporosis after a period of time.
In fact, anyone can gain muscle without supplements. Our gym has a runner-up in bodybuilding in Beijing. He has a pure natural diet without any supplements.
To gain muscle scientifically, we should not only master the total amount of protein, but also the intake ratio of carbohydrate and fat in protein, which is indispensable for 1. It is also important to increase the total amount of calories. You need to consume 55-66 kilocalories per kilogram of body weight every day, or a 50-kilogram person needs to consume 2750-3300 kilocalories every day if he wants to gain weight. This is the standard in the book, and it is not a big problem for ordinary people to be a little lower. 2750-3300 kcal calories should come from 50% carbohydrates (staple vegetables, etc. ), 30% fat (some fat intake is also necessary), 20% protein. This collocation is very scientific, and it is believed that muscle gain involves many things, such as insulin. If you only eat protein without proper carbohydrates, then insulin will not come out, and these protein will be consumed as calories. There are still many questions here. You can ask me if you don't understand anything. If I don't know, you can ask my teacher.
If you must buy a tonic, I suggest you use a muscle-building powder, because the muscle-building powder contains a proper proportion of carbohydrates and protein, which will provide your body with the calories needed to increase muscles and stimulate insulin. Eating muscle gain powder after training is far better than simply supplementing protein powder. If you train to supplement protein powder, you must match some digestible carbohydrates, such as white bread juice and so on.
I hope the answer I wrote is useful to you.